Deck 12: Nutrition and Physical Activity: Keys to Good Health

Question 1

According to the Canadian Physical Activity Guidelines for Adults, muscle and bone strengthening activities should be performed at least ________ days per week.

A) 2
B) 3
C) 4
D) 6

Answer 1

A

Question 2

The primary end product of glycolysis is

A) adenosine triphosphate (ATP).
B) creatine phosphate (CP).
C) lactic acid.
D) pyruvic acid.

Answer 2

D

Question 3

Which of the following is FALSE concerning aerobic metabolism?

A) Its by-products are carbon dioxide and water.
B) It leads to muscle fatigue.
C) It provides fuel for low-intensity exercise.
D) It supplies more energy than anaerobic exercise.

Answer 3

B

Question 4

To achieve moderate intensity physical activity, the Centers for Disease Control and Prevention (CDC) recommends a target heart rate range of what percentage of an individual's maximal heart rate?

A) 50 to 55 percent
B) 50 to 70 percent
C) 50 to 65 percent
D) 50 to 80 percent

Question 5

During exercise, what source(s) of energy is/are used by the body for glucose?

A) glycogen stored in muscles
B) glucose found in bones
C) fatty acids stored in adipose tissue
D) protein found in blood

Question 6

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?

A) running a 10-kilometer road race
B) biking up a mountain
C) playing in a football game
D) sprinting in a 100-meter race

Question 7

To achieve cardiorespiratory fitness, you should train a minimum of how many day(s) per week?

A) 3
B) 5
C) 2
D) 7

Question 8

What is meant by the overload principle?

A) subjecting the body to inappropriately high stress
B) stretching a muscle group beyond the joint's healthy range of motion
C) improving fitness by placing extra physical demand on the body
D) complete depletion of the body's glycogen

Question 9

Which of the following individuals does NOT need to have a medical evaluation before beginning an exercise regimen?

A) Jack, a 65-year-old man with diabetes
B) Betty, a 55-year-old woman who is healthy but inactive
C) Frank, a 45-year-old man who is healthy but inactive
D) Dinitra, a healthy, active 35-year-old-woman

Question 10

Which of the following BEST describes exercise?

A) any movement produced by muscles that increases energy expenditure
B) maximal force or tension level that can be produced by a muscle group
C) leisure physical activity that is purposeful, planned, and structured
D) ability to move a joint fluidly through the complete range of motion

Question 11

When oxygen is scarce, cellular pyruvic acid will be converted to

A) glucose.
B) ATP.
C) lactic acid.
D) fatty acids.

Question 12

The FIT principle is

A) the level of fitness one should achieve according to one's age.
B) the principle that a good physical fitness program should be based on frequency, intensity, and time.
C) a method to determine your fitness level based on your target heart rate.
D) a method to determine fitness based on flexibility and muscle strength.

Question 13

Which of the following is NOT one of the physiologic effects of regular physical activity?

A) enhances the action of insulin
B) enhances gastric motility
C) improves sleep patterns
D) decreases high-density lipoprotein cholesterol (HDL)

Question 14

The amount of ATP produced in glycolysis can maintain exercise for no more than how many minutes?

A) 10
B) 3
C) 30
D) 60

Question 15

Marco wants to improve his cardiorespiratory fitness. Which type of activity would be the MOST effective to achieve this goal?

A) weight lifting every other day
B) yoga four times a week
C) resistance training three times a week
D) bicycling three times a week

Question 16

According to the Statistics Canada survey in 2011, approximately what percentage of Canadians report that they do NOT engage in any leisure-time activity?

A) 16 percent
B) 25 percent
C) 46 percent
D) 55 percent

Question 17

After completing an exercise session, adequate hydration in an athlete is BEST determined by

A) lack of fatigue and soreness in the muscles.
B) urine that is light yellow in color.
C) no sweat production.
D) absence of leg cramps.

Question 18

Physical activity NOT related to a person's occupation is known as

A) nonoccupational physical activity.
B) leisure-time physical activity.
C) free-time physical activity.
D) physical fitness.

Question 19

Which of the following is NOT TRUE about cool-down exercise after an exercise session?

A) helps to prevent injury
B) helps to reduce muscle soreness
C) involves stretching
D) helps digestion later on

Question 20

Which of the following is traditionally used to evaluate the level of intensity of aerobic activity?

A) heart rate
B) blood glucose level
C) blood pressure
D) distance traveled per unit of time (e.g., steps per hour)

Question 21

When does the body experience the highest rates of glycogen storage?

A) at rest
B) during high-intensity exercise
C) a few hours after exercising
D) 30 hours after exercising

Question 22

George plays basketball for his high school team, and he is concerned that he is not consuming enough kilocalories to support his activity. Which of the following would be the BEST indicator that he is not consuming adequate kilocalories?

A) impaired performance on the court
B) weight loss
C) low blood glucose levels
D) low hemoglobin

Question 23

Elisa is a gymnast who trains on average for two hours each day. She supports her daily activity by consuming 2,500 kilocalories per day. What is the minimum number of kilocalories she should consume from carbohydrates?

A) 1,050 kcal
B) 1,125 kcal
C) 1,580 kcal
D) 1,790 kcal

Question 24

Jorge is a weight lifter who believes that consuming large amounts of protein-rich foods will increase his muscle mass. Which of the following statements is TRUE regarding Jorge's protein needs?

A) It is a good practice for Jorge to consume a minimum of 2 grams of protein/kilogram of body weight to increase his muscle mass.
B) Jorge cannot meet his protein needs without taking protein supplements.
C) It is impossible for Jorge to get adequate amounts of protein without eating meat, fish, and poultry.
D) Jorge can meet his protein needs by consuming a healthy, balanced diet that is calorically sufficient to meet his activity level.

Question 25

Fatty-acid molecules provide MOST of the energy for

A) high-intensity, short-term activity.
B) long-term activity such as hiking.
C) participation in a marathon.
D) sprinting in a 1500-meter race.

Question 26

Andrea thinks that carbohydrate loading could be beneficial to her. Which of the following statements is FALSE about this practice?

A) Carbohydrate loading is appropriate in endurance activities such as a marathon.
B) Carbohydrate loading may cause water retention.
C) Carbohydrate loading maximizes glycogen stores.
D) Carbohydrate loading is helpful for moderately intense physical activity to maintain fitness.

Question 27

Petra is a long-distance track athlete who would like to optimize her glycogen stores. If she weighs 60 kg (132 lb), what is the minimum amount of carbohydrate she should consume to achieve this goal?

A) 250 grams
B) 290 grams
C) 360 grams
D) 800 grams

Question 28

At rest, the body's fuel source is primarily

A) protein.
B) carbohydrate.
C) fat.
D) amino acids.

Question 29

What is the cause of sports anemia?

A) low blood hemoglobin levels
B) poor dietary intake of iron-rich foods
C) increased plasma volume due to training
D) dehydration

Question 30

Which of the following is NOT a reason fat becomes an energy source for trained athletes?

A) increases the number and activity of various enzymes involved in fat metabolism
B) improves the ability of muscles to store fat
C) improves the ability to extract fat from the blood during exercise
D) replaces carbohydrates as an energy source during prolonged, intense training

Question 31

Which of the following BEST describes Dr. Barry Sears's Zone Diet?

A) high-carbohydrate diet designed for noncompetitive athletes
B) high-protein diet designed for competitive athletes
C) high-fat diet designed for competitive athletes
D) high-protein diet designed for noncompetitive athletes

Question 32

Some athletes believe that caffeine can enhance athletic performance because it has been shown to

A) increase muscle flexibility and strength.
B) increase the use of fatty acids as a fuel source.
C) regenerate ATP for energy.
D) increase the transport of amino acids to exercising muscle.

Question 33

Which of the following ergogenic aids has been banned in Canada?

A) creatine
B) gamma-hydroxybutyric acid (GHB)
C) chromium
D) carnitine

Question 34

Where in the body do we find the greatest storage of potential energy?

A) muscle glycogen
B) blood glucose
C) muscle protein
D) body fat

Question 35

Which of the following BEST describes how ATP provides energy to the body's cells?

A) Energy is released when a phosphate group is cleaved from the ATP molecule.
B) Energy is released when two molecules of ATP combine.
C) Energy is released when ATP is transported out of the cell membrane.
D) Energy is released when adenosine binds to three phosphate molecules.

Question 36

In which of the following events would carbohydrate loading NOT be beneficial?

A) weight lifting
B) distance swimming
C) cross-country skiing
D) marathon

Question 37

Why are the B vitamins especially important to an athlete?

A) Carbohydrates are a poor source of the B vitamins.
B) During exercise large amounts of the B vitamins are lost in the urine.
C) The B vitamins are directly involved in energy metabolism.
D) Active athletes cannot eat a sufficient amount of calories to meet the RDAs for the B vitamins.

Question 38

The major fuel source used by the working muscle during long-duration physical activity is

A) amino acids.
B) fatty acids.
C) glycogen.
D) glucose.

Question 39

In physical activity lasting less than one hour, the MOST appropriate fluid replacement is

A) plain water.
B) orange juice.
C) Kool-Aid.
D) sports drinks.

Question 40

Which of the following is NOT a side effect of carbohydrate loading?

A) water retention
B) gastrointestinal distress
C) diarrhea
D) improved performance

Question 41

The amount of ATP stored in muscles is unlimited.

Question 42

More than 45% of adults in Canada do not meet national healthy recommendations for exercise.

Question 43

The breakdown of glucose to provide quick energy to the body is called

A) fatty acid breakdown.
B) ketoacidosis.
C) glucolysis.
D) glycolysis.

Question 44

After about three seconds of exercise, which substance is broken down to help regenerate ATP?

A) glucose
B) pyruvic acid
C) creatine phosphate (CP)
D) lactic acid

Question 45

Warm-up exercises prepare the muscles for exertion by increasing blood flow and temperature.

Question 46

During pregnancy, exercise is not recommended as it can cause serious damage to the developing fetus.

Question 47

Eating frequent small meals throughout the day is called

A) carbohydrate loading.
B) grazing.
C) glycolyzing.
D) ketoning.

Question 48

The intensity of a physical activity is defined as

A) the amount of effort expended.
B) how long a training session lasts.
C) how often a training session occurs.
D) the availability of ATP for energy.

Question 49

Lactic acid is an important intermediate of glucose breakdown, playing a critical role in supplying fuel to the working muscle, heart, and resting tissues.

Question 50

The combination of heart, lungs, and circulatory system that supplies oxygen and nutrients to working muscles is known as the

A) cardiorespiratory system.
B) musculoskeletal system.
C) enteric nervous system.
D) central nervous system.

Question 51

When a phosphate group is cleaved from ATP, energy is released.

Question 52

Regular physical activity can increase HDL-cholesterol.

Question 53

The human body cannot store glycogen during the first 24 hours of recovery from intense exercise.

Question 54

The primary way the body loses heat is through

A) urine.
B) feces.
C) sweating.
D) respiration.

Question 55

Carbohydrate loading maximizes the amount of which substance stored in skeletal muscles?

A) calcium
B) hemoglobin
C) glucose
D) glycogen

Question 56

Which of the following weekly routines most closely follows the FIT principle recommendations to improve flexibility?

A) two sets of weight lifting 5-lb barbells twice a week
B) swimming 30 minutes twice a week at 64% max heart rate
C) full-range-motion yoga stretches (twice per stretch) twice a week
D) thirty-minute Pilates stretching class five mornings a week

Question 57

Only 16% of Canadian schools were offering physical education classes in 2001.

Question 58

Placing an extra physical demand on the body to improve the fitness level is called

A) the overload principle.
B) carbohydrate loading.
C) ergogenic training.
D) lactic-acid loading.

Question 59

Which of the following is NOT a long-term, irreversible effect of steroid use?

A) liver damage
B) delayed closure of the growth plates of the long bones
C) severe acne
D) infertility

Question 60

Intensity of aerobic activities should be at least 110% of maximal heart rate.

Question 61

To stay healthy, athletes should consume less than 15% of their kilocalories from fat.

Question 62

Creatine use is permitted by collegiate and professional sports organizations.

Question 63

The currency of energy for most cells in the body is ATP.

Question 64

Consuming high glycemic foods immediately after exercising can enhance glycogen storage.

Question 65

The best way to treat sports anemia is with iron supplements.

Question 66

Studies demonstrate that supplements of androstenedione and dehydroepiandrosterone (DHEA) are effective in raising testosterone concentrations in the body.

Question 67

Define the following terms: physical activity; leisure-time physical activity; and exercise.

Question 68

The longer the fatty acid chain, the more ATP can be generated from breakdown.

Question 69

Glycolysis can be sustained only for a brief period of time, generally for less than 3 minutes.

Question 70

Amino acids are the primary fuel source utilized in both anaerobic and aerobic exercise.

Question 71

Aerobic reactions occur in the absence of oxygen.

Question 72

When oxygen availability is limited in the cell, pyruvic acid is converted to lactic acid.

Question 73

Most athletes consume sufficient dietary protein to support their physical activity.

Question 74

The best way to stimulate growth of skeletal muscle is to eat a high-protein diet.

Question 75

Athletes should not take iron supplements unless prescribed by a health care professional.

Question 76

Substances that claim to build muscle and increase strength are called anaerobic steroids.

Question 77

Flexibility is defined as the ability to move a joint fluidly through its full range of motion.

Question 78

Carbohydrate loading is effective for most athletes and poses no disadvantages.

Question 79

Muscle tissue contains enough creatine phosphate (CP) to sustain physical activity for up to 10 to 15 minutes.

Question 80

Thirst is a relatively poor indicator of dehydration.